Starting Block Magazine: November 2018 Issue by Kiefer Aquatics

ISSUE NO. 10 NOVEMBER 2018

FREESTLYE KICK SERIES Part III

Abbie Fish

LEARNING TO SWIM AS AN ADULT Itâ&#x20AC;&#x2122;s never too late!

All American Swim Staff Writer

FEATURED PRODUCT

INSPIRATION

All American Swim Staff Writer

Aimee Schmitt

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ALL AMERICAN SWIM

LIFE

IN THE FAST LANE

FREESTYLE KICK SERIES PART III I've run marathons, but can't kick to save my life by Abbie Fish

How many times have you heard or said, “I can run for miles, but I can’t kick for one!”

n my end, this situation has happened more times than I can count. I’ve worked with many top level triathletes and marathon runners who struggle with Freestyle kicking, even though they spend hours on their legs outside the pool. Most world class triathletes (besides Andy Potts—who swam in college) come from a running or cycling background. Most of their training was based on land way before they ever set foot in the pool. With that being said, the transition from land to water isn’t impossible. You are definitely able to be a fast runner and swimmer, but your lower body and specifically, your feet, need to be conditioned (well) in each element to set you up for success.

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Proportionally in most triathlons, the swimming leg is the shortest portion of the race. In an Ironman, you have 2 hours and 20 minutes to complete the 2.4-mile swim. 8 hours and 10 minutes for the 112-mile bike. And 6 hours and 30 minutes to complete the 26.2-mile run. Essentially, the swim leg is about equivalent to 1/4 of the time spent on the bike and 1/3 of the time spent on the run. So yes to all those triathletes in the world, you don’t need to be training as much as the pool as you should on land BUT you do need to make sure your base-line conditioning level (with swimming) is high enough to sustain a potential 2 hour and 20 minute FAST swim.

Most of the master swimmers, I’ve coached swim 3x a week for 1hour. That’s equivalent to 3,000 yards per workout (on a 2-minute interval base). An entire Ironman swim, is 3,960 yards. According to Runner’s World, an elite runner runs anywhere from 100-140 miles during their peak week(s) training for a marathon. That means these elite level marathoners are training 4-5x the distance of the run in an actual ironman race, per week.

Not only as these elite marathon runners more than quadrupling their distance run per week— most have a background in the sport already.

If you are trying to transition from land to water, the short answer is— you need to spend more time in the pool. Right now, if you are swimming an equivalent of 3,000 yards, 3x a week—you are barely doubling your distance of an Ironman swim. Take it all one step further and think about how much of those 3,000 yards are actually related to kicking. Maybe 400-500 yards? BINGO—that’s my point! Most marathon runners or triathletes do not spend enough time in the pool getting their baseline conditioning up with swimming —let alone kicking. Most time spent in the pool is swimming freestyle or pulling and “saving” up their legs for later training.

In order to swim fast, you need to kick fast. But you cannot kick fast, without training with a fast kick. I challenge any triathlete or runner reading this blog to increase the time they spend kicking in the pool over the next month, along with increasing the intensity of their kick sets. After the month is over, let me know if you see a difference in your kick speed. I can almost guarantee you will.

So to answer our final question, does running impede your Freestyle kick? Anatomically, it strengthens some of the same muscle groups and a few opposing ones. Also, it flexes the foot in the opposite direction– Dorsiflexion, not Plantar flexion. Good News is this increase in strength in the same muscle groups helps produce a stronger Freestyle kick and outweighs the strength increase in the opposing muscle groups. So, that leaves us with the only one real issue with running and swimming—running can decrease your plantar flexibility. In conclusion, if make sure your ankle’s plantar flexion are in check (perform the line test from Part II every so often), plus you include in your daily routine: stretching your calves/ankles, foam rolling your shins, and kicking a lot more in the pool than you normally would– there is NO reason you can’t combat the effects of running in the pool. It is 100% possible to be a fast runner and kicker, but you must take the time to develop your kick speed (just like your run speed) and make sure your ankle’s stay loose in the process. Happy Kicking!

ABBIE FISH

Abbie has been in the competitive swimming realm for over 20 years. From qualifying for the Olympic Trials to working at USA Swimming’s headquarters, Abbie has been on all sides of the sport. Abbie now spends her time in the Florida Keys, where she coaches a local swim club and manages a pool. Abbie believes anyone with the heart to train can benefit from technical advice!

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SAVING

LIVES thelifeguardstore.com P.8

LEARNING TO SWIM AS AN ADULT

Stepping or jumping into water over your head Swimming to the surface and treading water for one minute Turn around in a full circle in the water and locate an exit Swim at least 25 yards to the exit

BY ALL AMERICAN SWIM

Safely exit the water â&#x20AC;&#x201D; with or without a

STAFF WRITER

ladder if you are in a pool

Swimming is the fourth most popular recreational

If you are not confident you could do all of these

activity in the United States. Adults, teens and

things or any of these things in the water, you

children love to cool off and swim in indoor and

aren't alone. Learning to swim as an adult can seem

outdoor pools, as well as natural bodies of water.

like a daunting task, but it doesn't have to be. Dip

Although swimming is so popular, only 56 percent of

your toes in the water by checking out these great

people have the five basic swimming skills. These

tips on learning to swim as an adult, including why

five skills, determined by the Red Cross, include:

it is a great skill to learn at any age.

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WHY IT IS NEVER TOO LATE TO LEARN HOW TO SWIM

"IT'S TOO LATE"

That's one of the most common excuses adults give for not learning how to swim — among other things. Many people are held back by reluctance stemming from a fear of looking foolish, a fear of water or pure disbelief that they will be able to master the skill. However, you can overcome all three of those obstacles:

FEAR OF JUDGEMENT

It might have been easier to learn how to swim during your childhood, but it's far from impossible to learn how to swim as an adult. Most of us deal with some level of insecurity when we decide to learn something new. It can be tough seeing kids and teens swim circles around you, but don't worry. There are plenty of adults who do not know how to swim. Taking the plunge and deciding to tackle a new skill takes courage. We would never learn anything new if we let doubt get the better of us. Find an instructor you're comfortable with, and they'll help you ease into the world of swimming with compassion and guidance.

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FEAR OF THE WATER

UNCERTAINTY THAT YOU WILL BE ABLE TO LEARN

Nearly half of Americans — 46 You might not be afraid you'll percent — are afraid to swim in the look silly or even be deep end of a pool. So, if you find particularly afraid of the yourself hesitant to start water. Instead, you may think swimming because of a fear of trying to learn will be a wasted water, it may help to know this a effort because you won't be common issue. Like any phobia, you able to. But, that simply isn't true. You do not have to reach can overcome your fear of water. the graceful, Olympic-medalStart by getting comfortable with the idea of getting in the water. Tell winning levels of Katie Ledecky or Michael Phelps. your instructor about your fears. Practice different strokes and Learning to swim means breathing techniques outside of mastering the basics of the water. Pick a pool — skip the staying afloat and moving lake or ocean until you feel through the water safely. comfortable Anin early the example controlled What your body canisdoAbelmight of an interest in hiking in the United States, environmentCrawford of a pooland—hiswhere youclearingsurprise — it just son Ethan's of a trail toyou the summit of takes feel comfortable. When you New feelHampshire insome andis the Mount Washington, 1819. motivation This 8.5 mile path the United States. Theget influence ready to get oldest in thecontinually water, tryused hiking trail in dedication. Don't of British and European Romanticism walking around in the shallow end. discouraged if you aren't Get used to the feeling of moving zipping up and down the lanes through the water with both feet after one lesson. Stick with it, and you'll find that you're firmly planted on the ground. From there, you can slowly introduce making steady progress. more movement and swimming Always celebrate the small techniques. Go at your own pace, milestones, like the first time and accept it may take time to you tread water or the first move past your fear. With time and time you swim on a lap on your practice, it will happen. own.

NOW YOU KNOW YOU REALLY CAN STILL LEARN TO SWIM, YOU MAY BE WONDERING WHY YOU SHOULD TAKE THE TIME TO GET IN THE WATER THE BENEFITS AS AN ADULT. SWIMMING HAS A TON OF BENEFITS THAT CAN HELP OF SWIMMING MOTIVATE YOU TO KEEP LEARNING, INCLUDING THAT IT:

CAN SAVE LIVES

Plenty of people who do not know how to swim still enjoy spending time out on the water, whether that's on the beach or out on a boat. It might seem unlikely, but swimming can be an essential survival tool in an emergency situation. Plus, knowing how to swim can come in handy when you take your kids or grandkids swimming. Lifeguards are trained, but sometimes you might just be closer to one of your little ones who's struggling to stay afloat. Thinking of swimming as an essential life skill can help motivate you to take the time to learn.

ISEXERCISE A LOW IMPACT

As we get older, our bodies — and particularly our joints — are more prone to pain and injury. Maybe you participate in other sports that put a good amount of stress on your joints, or perhaps you haven't tried any regular exercise and are worried about how swimming will affect your body. Good news: the water does a lot of the work for you. Buoyancy helps keep your body afloat, which means a lot of the stress you would feel on land is eased in the water. Your whole body gets a great workout, but you won't feel it in your knees the next day like you would after pounding the pavement on a run. So, you can swim with little worry of sustaining a sports-related injury.

BUILDS MUSCLE MASS, ENDURANCE FLEXIBILITY AND

Swimming works nearly all of your muscles, too. When you start regularly swimming, you'll notice changes in the muscles of your arms, legs and core. Working those muscles also positively affects your posture and balance when you're out of the pool. As you spend more time swimming, you'll also find additional benefits, like improved endurance and flexibility. These types of physical changes are significant for us, no matter our age. Plus, seeing and feeling those physical changes in ourselves can push us to keep up the good work.

ISCARDIOVASCULAR A GREAT WORKOUT

The older it gets, the more we seem to hear about heart health. We have to watch what we eat, track our cholesterol levels and, of course, add regular exercise to our routine. Unfortunately, many of us are not big fans of cardio workouts. Swap out traditional cardio routines, like running on the treadmill, for swimming. It's a fantastic way to keep your heart and lungs healthy. Plus, regularly swimming has been shown to reduce your cholesterol levels and lower your blood pressure. Boast about those reduced numbers next time you head to the doctor for a checkup, and remember managing those aspects of your health are great for your entire body and its overall health.

ISTECHNIQUE A STRESS MANAGEMENT

CAN BE AACTIVITY FUN FAMILY

Stress is a fact of life. We all have busy lives As we grow older, trying new full of work and family obligations. While we things helps break up our can't changeAnmany of the stressors in our routines and keep our early example of an interestthe in hiking in the United States,fresh. is AbelIf your lives, we canCrawford change how we manage relationships and his son Ethan's clearingis of a trail to the summit of knows resultant stress. Mount Exercise, Washington,likeNewswimming, Hampshire in 1819.spouse This 8.5ormilepartner path is the an effectiveoldest way ofcontinually sheddingusedsome of that how to swim, them hiking trail in the United States. Theget influence worry and giving our bodies and minds a involved by asking them to of British and European Romanticism break. Swimming releases endorphins, which do a little teaching outside give us a natural mood-boost. Plus, being of your regular lessons. If submerged in water reduces the amount of they don't know how to swim sensory information your body takes in either, try to get them to every day. No more honking horns in traffic, take lessons with you. Learning something new and no more conference calls. Of course, together makes a great you'll hear some splashing, but you can ignore that. Focus on your breathing and the couples' activity. Once you know how to swim, you won't movement of your body as you clear your feel left out when your kids mind of all the clutter that inevitably and grandkids jump into the gathers throughout the day. If the idea of swimming isn't all that appealing, think of it pool. Instead, you can join as a way a relaxation tool. The feeling of them, and maybe even do a calm can be worth it. little teaching of your own. P.11

SO, YOU KNOW THERE ARE PLENTY OF BENEFITS OF SWIMMING, BUT YOU MIGHT STILL NEED A LITTLE MORE REASONS TO LEARN MOTIVATION TO JUMP INTO THE POOL. HERE ARE A FEW TO SWIM AS AN ADULT MORE REASONS ADULTS SHOULD LEARN HOW TO SWIM:

FOR SAFETY

You never know when you'll be near or on a body of water, particularly during the summer months. If you're invited to the beach, to the pool or out on a boat, knowing how to swim is an essential skill for you and the people around you. Think of swimming as a safety exercise.

FOR EXERCISE

There are plenty of ways to exercise as an adult. You can run, lift weights, hike and bike. All of these options are great, so why add swimming to the mix? Remember, swimming works out your entire body without putting a lot of stress on it. Running, lifting, hiking and biking can be tough on your body as you get older. Give your joints a rest in the water while still getting all the muscular and cardiovascular benefits of working out.

TO DISCOVER A NEW HOBBY

It's easy to fall into a routine as an adult. You go to work, go home, fall asleep and repeat. That's a big reason time seems to move so much faster as we get older. Trying and mastering something new injects some excitement into our lives. We still need to challenge ourselves as adults, and the sense of satisfaction when we accomplish something is a great feeling. Swimming can be that something new, and eventually it can become that activity you look forward to every week. P.12

TO MEET NEW PEOPLE

7 TIPS TO LEARN TO You can sign up for one-onone swim lessons, or you can SWIM AS AN ADULT join a group class. Going to class every week can be a great way to meet new people and expand your social LEARNING A NEW SKILL LIKE circle. Plus, you can help one SWIMMING IS A LENGTHY PROCESS, another learn and celebrate BUT IT DOESN'T HAVE TO BE victories together. STRESSFUL OR COMPLICATED. HERE ARE SEVEN HELPFUL TIPS TO HELP START OUT SLOW YOU LEARN TO SWIM. The first adult swimming for PRACTICE FLOATING & beginners tip is to take all the KICKING time you need to get Floating and kicking are two main comfortable first. Find a pool components of swimming. You can and instructor you feel are the efficiently practice both of these right fit. Talk to your while holding onto the edge of the instructor about any concerns pool. Face the side of the pool and you might have. From there, place both hands on the edge. Let you can ease yourself into the your legs float up behind you, or ask water. your instructor to hold your hips gently as you extend your legs. Once Start in the shallow end, or your arms are fully extended, and spend time sitting on the edge you're floating on your stomach, you of the pool getting used to can begin to kick gently. This just the feeling of the water movement will be half of what on your legs. Try walking up propels you through the water as you and down your lane in water swim. that goes no higher than your chest. This will help you get a Wear your goggles while you do this sense of the type of so you can practice getting used to resistance your body will putting your face in the water. experience will moving Practice this until you feel through the water. comfortable with both floating and kicking. When you feel ready, put on a pair of goggles and dip beneath the surface of the pool. Eventually, you can start CONTINUE to add some of the READING FOR fundamental movements that MORE TIPS! make up swimming.

7 TIPS TO LEARN TO SWIM AS AN ADULT That's why using equipment can be a big help when you're first learning how to swim. You can use a TRY DIFFERENT kickboard to become accustomed STROKES to moving through the water, Different people prefer different holding it with your arms while you kinds of swim strokes — even use your legs to kick and move experienced swimmers have a the water. This is a great preference. A few popular choices through way to learn the leg movements for include: freestyle and breaststroke. FREESTYLE You can also use pool noodles to This is the most basic stroke. When swimming freestyle, you will help you keep afloat as you learn. Rest your hips or stomach on the kick your legs just like you did noodle as you combine the arm and when you were holding onto the leg movements of the stroke you edge of the pool, and your arms are learning. Feel free to use will pull you forward with an alternating movement. Turn your whatever equipment you prefer until you feel ready to try swimming head to the side to breath. without it. BREASTSTROKE

Breaststroke is a slower style of swimming. Your instructor might start out by teaching you this stroke. Your legs will frog kick, also known as a whip kick, behind you. You can also practice this on the wall before you add the circular arm movement. Be sure to learn the arm and leg movements before you add dipping your head beneath the water. BACKSTROKE

Backstroke is precisely what it sounds like. You float on your back, kick your legs and use alternating movements of your arms. Backstroke can be a great exercise if you're experiencing back pain. The butterfly is an advanced stoke you've probably seen Olympic swimmers do. This one will likely not be included in a beginner's swimming class.

USE EQUIPMENT

Being in the pool without anything to hold on to can be a little scary.

LEARN POOL ETIQUETTE

Pool etiquette is not too much of a concern when you're taking lessons. You'll probably be in semiprivate part of the pool with your instructor, but once you think you're ready to try swimming laps, it's helpful to know the proper etiquette. A lot of pool etiquette is common sense, like: Do not splash other swimmers Make sure you're clean before you enter the pool Do not swim with band-aids or open wounds on your body Wear appropriate swimwear However, what you might not know about are the unspoken rules that oversee the pool lanes. Many pools have lane lines, but some do not. If there are lines, the general rule is to pick a lane and stay in it. If there are no lines, watch the other swimmers and select one of the lanes they have created.

Try to pick a lane with swimmers that are at a similar skill level. Pass other swimmers politely, and allow others to pass you. One rude swimmer can ruin the pool experience for a lot of people — don't let that be you.

BE PATIENT & STAY COMMITTED It can be easy to become frustrated if

you don't feel you're making immediate progress. Try to be patient. Learning something completely new takes time, and it takes regular practice. When you sign up for lessons, make sure you show up. If you can, you should also practice what you've learned between lessons. The fastest way to learn how to swim is to become comfortable and spend as much time as possible in the pool.

BUY THE RIGHT SUIT

Swimming is a sport, so you'll want to pick a formfitting suit. If you're a woman, leave the cute bikini for the beach and opt for a one-piece suit. If you're a man, ditch the swim trunks for more form-fitting compression shorts, as a close-fitting suit will allow you to move through the water more efficiently. The last thing you want on your first day of swim class is for the ties of your bikini to come undone, or the fabric of swim trunks to slow you down. Even though a plain suit is a better option for swimming as a form of exercise, you can still find fun patterns and colors that you like, too.

FIND AN ATTRACTIVE, HIGHFROM QUALITY SUIT AND GEAR ALL AMERICAN SWIM TODAY

Being confident in your suit, gear and equipment is a big part of feeling ready to learn how to swim. Browse the selection at All American Swim to find the right swimsuit and equipment to get you in the water to start learning how to swim. P.13

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Q&A WITH HALI FLICKINGER

BY ALL AMERICAN SWIM STAFF WRITER

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All American Swim: How did you begin swimming? Who has inspired you the most throughout your swimming career? Hali Flickinger: I started swimming around the age of 7 and it grew from there. Growing up the elite and Olympic athletes were the ones inspiring me. (Michael Phelps, Natalie Coughlin, etc)

AAS: What is something you get excited to do daily? HF: I get excited to come home and see my animals and my husband! I nice evening greeting is the best.

AAS: What makes swimming a passion of yours? Why does it stand out? HF: I think swimming is such a passion for me because I have high goals in the sport that always keep me invested and determined.

AAS: Tell me about a time when swimming challenged you and a lesson you learned from it. HF: I learned a lot in 2017 when things didn’t go my way. I battled sickness constantly and stress from under performance. It was hard to face disappointment almost every time I raced, but it allowed me to realize that the grass is greener on the other side if you push through.

AAS: What drives you personally & professionally? When you have an “off day” what motivates you to push through it? HF: My goals are always what motivates me. AAS: What is something you cannot live without, and how does it help push you forward in your career? HF: I could not live without my teammates. Swimming is such a hard sport and I wouldn’t be able to do it alone and train alone so they are a huge factor. P.16

AAS: Tell me about your proudest moment as an athlete. HF: I think my proudest moment would be making the Olympic team because that is what I worked for my entire career.

AAS: Do you have a word or mantra that you say to yourself when you’re competing? HF: If your dreams don’t scare you, they are not big enough. AAS: What does your training schedule look like? HF: 9 swim sessions a week along with weights and a variety of dryland.

AAS:. Do you reward yourself when you reach goals? If so, which goals and how? HF: I usually reward my self with a nice dinner out with friends or my husband! I celebrate the little and the big! Good practices are celebrated as well as making a team. AAS: Do you have any nutritional or fitness recommendations for other swimmers? HF: I think just eating balanced is the key. AAS: What was the last piece of advice your coach said to you before you competed? If you had any advice for aspiring athletes, what would it be? HF: Just go out there and race ! AAS: Where do you see your future going right now and what are your plans? What are some things you are looking forward to? HF: I try not to think of the future to much. I did that in the past and it typically doesn’t work well. I’m trying to focus on the present. Obviously 2020 is the goal but who knows! And after that anything is possible.

IF YOUR DREAMS DON'T SCARE Y0U

THEY ARE NOT BIG ENOUGH P.17

AIMEE SCHMITT

INSPIRATION Every day, when you get up out of bed, there is something that inspires you to start your day. Most of the time, it is things that you have to do, like go to school or work. But even when your energy can be focused on something just for you, there can be times you may have to reach to find the inspiration to keep going.

Getting the motivation to move forward in the sport can come in different ways. For the Olympic swimmer, the inspiration that drives them may be making an Olympic team or attaining a medal. P.18

As age group swimmers, you may see those Olympic athletes as inspiration to keep focusing on your goals.

REACH OUTWARD AND REACH INWARD FOR INSPIRATION!

Aimee Schmitt, author of The Whomever or whatever Ultimate Swim inspires you to push Log and forward in our awesome Goal Planner, swimming sport, continue to is a former find that inner motivation competitive to reach for your goals. swimmer, NCAA All American and was part of Without inspiration, life the Stanford Women’s becomes dull and void of Championship team in 1989. emotion and life…continue to dream and continue to be Click here to check out The inspired to do your best and Ultimate Swim Log and Goal encourage others to do the Planner

same.

NOW GO SWIM!

Starting Block Magazine: November 2018 Issue

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Hali Flickinger